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| WOD Blog |
| Gym Store |
| Class Schedule |
WOD Blog
 | Tue, Dec 31 2024 |  |
123124(Time) Warm up 1. Crossover Symmetry Activation OR Banded 7s - Perform 7 reps of each movement 2. Movement Prep/Activation and Increasing Heart Rate 1-2 Sets :30 Cardio (easy) 25ft Farmer Carry (light-moderate) 5 Single Arm Bench Press (each arm, light) 10 Step Back Lunge -Then- Warm up to workout weights. 3. Workout Prep 1 set (at workout pace): 2 Rounds 10ft Farmers Carry Dumbbell Walking Lunge (at first workout weight) 2 Dumbbell Bench Press (at first workout weight) 5ft Farmers Carry Double Dumbbell Walking Lunge (at second workout weight) 2 Dumbbell Bench Press (at second workout weight) Skill Burgener warm up for snatch *Do a set every 1 minute and 30 seconds. 2 Snatch @70% 1RM Snatch 2 Snatch @75% 1RM Snatch 1 Snatch @80% 1RM Snatch 1 Snatch @75% 1RM Snatch 1 Snatch @80% 1RM Snatch 1 Snatch @85% 1RM Snatch Conditioning 2 Rounds 100ft Farmers Carry Dumbbell Walking Lunge (2x35/25) 30 Dumbbell Bench Press (2x35/25) -rest 2 minutes- 2 Rounds 50ft Farmers Carry Double Dumbbell Walking Lunge (2x50/35) 15 Dumbbell Bench Press (2x50/35) -rest 2 minutes- 2 Rounds 100ft Farmers Carry Dumbbell Walking Lunge (2x35/25) 30 Dumbbell Bench Press (2x35/25) |
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